EAT THIS, NOT THAT! – To find out which eating habits you should avoid in your 60s, we talked with some expert dietitians to get their advice.
Not Eating Enough Prebiotics
“Prebiotics are the nutrients that fuel your gut bacteria and are essential for ensuring your gut health remains strong and your hormones are supported as you enter this next decade of your life,” says Kara Landau, RD and founder of The Prebiotic Dietitian.
“As one ages, gut diversity diminishes naturally and this can have a negative impact on many aspects of health, including hormones responsible for satiety and weight management, overall metabolic health, and more.
“By consuming foods rich in prebiotics, such as onions, garlic, cooked and then cooled potatoes and rice, jicma, uncooked oats, legumes and lentils, as well as nuts such as cashews and pistachios, you can support the diverse bacteria in your gut to thrive, rather than diminish, and reap the ongoing benefits.”
Eating Too Many Sugary Foods
“It may sound obvious to try and reduce sugar rich foods from the diet, however sugar often creeps in to the diet more than you may realise; from the added sugars found inside ready made sauces and dressings, to the many packaged breads that have been sweetened, the list is endless on where you may find sugar creeping into your daily meals.
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“Make sure to always flip over a package before purchasing to review the ingredient list, and try to avoid items that have sugar (or an equivalent) within the first few ingredients,” says Landau.
Not Getting Enough Heart-Protective Omega 3’s or Plant Sterols in Your Diet
“Instead of only focusing on what to take out of the diet, it is important to think about nutrients that the body needs in order to keep various organs functioning optimally,” says Landau.
“As hormone levels change that may have once offered cardio-protective effects, it is important to consciously incorporate more omega 3 healthy fatty acids; and for those that may see their cholesterol levels slowly increasing, to find foods with added plant sterols.
“Wild caught oily fish, algae based foods, and to a lesser degree, plant based hemp seeds, walnuts and flax seeds can all offer omega-3s, together with fortified products that have either added omega-3s or plant sterols, to further support healthy cholesterol levels as time goes on … ”